If you ever wondered what meals you could prepare with the cans of beans or the dry beans and plantains in your panty, well you are in luck. Add in the veggies in the fridge and this recipe combines the sweetness of ripe plantains with the savory depth of spiced black beans and the aromatic crunch of crispy garlic rice. It’s a delightful and satisfying vegan meal, perfect for a weeknight dinner or a weekend gathering. This dish is not only delicious but also packed with nutrients, offering a complete and balanced meal.
Vegan Beans and Plantain Delight
Yields: 3 servings Prep time: 15 minutes Cook time: 30 minutes
Ingredients:
- For the Black Bean Salad:
- 1, 15 oz can black beans, drained and rinsed
- 1/4 cup cilantro, finely minced
- Zest and juice of 1 medium navel orange
- 1 clove garlic, grated
- 1 tbsp red wine vinegar
- 1/2 tsp ground coriander
- 1/2 tsp dry oregano
- 2 tsp extra virgin olive oil
- Salt to taste
- For the Crispy Garlic Rice:
- 2 cups cooked sushi or Jasmine rice (day-old rice works best)
- Oil for cooking (avocado or coconut oil recommended)
- 2 cloves garlic, thinly sliced
- For the Roasted Plantains:
- 2 ripe plantains, peeled and sliced into 1/2 inch coins
- Avocado oil spray or brush
- Salt to taste
- Optional: Lime wedges for serving
- Optional Toppings:
- Pickled red onion
- Avocado slices
- Lime wedges
- A drizzle of the orange marinade from the black bean salad
Instructions:
- Prepare the Black Bean Salad:(Image Prompt: A close-up shot of the mixing bowl with the ingredients for the black bean salad, showcasing the vibrant colors of the cilantro, orange zest, and beans.)
- In a mixing bowl, combine the drained and rinsed black beans, minced cilantro, orange zest, grated garlic, red wine vinegar, ground coriander, and dry oregano.
- Squeeze the juice from the orange over the mixture.
- Add the extra virgin olive oil and a generous pinch of salt.
- Toss everything together to coat and allow the salad to marinate in the refrigerator while you prepare the other components. This allows the flavors to meld beautifully.
- Roast the Plantains:
- Preheat your oven to 400°F (200°C).
- Peel the plantains and slice them into 1/2-inch thick coins.
- Line a baking sheet with parchment paper.
- Arrange the plantain slices on the baking sheet and spray or brush both sides with avocado oil.
- Roast in the preheated oven for 15 minutes.
- Flip the plantain slices and continue roasting for another 5-8 minutes, or until they are golden brown and slightly caramelized.
- Season with salt immediately after removing them from the oven.
- Optional: A squeeze of lime juice over the roasted plantains adds a bright, zesty note.
- Make the Crispy Garlic Rice (Optional):
- While the plantains are roasting, you can add an extra layer of texture by crisping up the rice. This step is optional but highly recommended! Day-old cooked rice works best for this.
- Warm a large skillet over medium heat.
- Drizzle about a tablespoon of oil (avocado or coconut oil works well) into the pan and let it heat up.
- Add the thinly sliced garlic and cook for about 2 minutes, until lightly browned and fragrant. Be careful not to burn the garlic, as it will become bitter.
- Remove the garlic from the pan and set aside. Add the cooked rice to the pan and use a spatula to flatten it into an even layer.
- Let the rice cook undisturbed for about 5 minutes, or until the bottom layer becomes lightly golden and crispy.
- Add the browned garlic back on top of the rice, along with a pinch of salt. Use the spatula to break the rice up into chunks, creating a delightful mix of crispy and slightly chewy textures.
- Assemble the Bowls:
- Layer the crispy garlic rice (or plain cooked rice, if you skipped step 3) in the bottom of each bowl.
- Arrange the roasted plantain slices on top of the rice.
- Spoon the black bean salad over the plantains.
- Optional toppings: Garnish with pickled red onion, sliced avocado, a drizzle of the orange marinade from the black bean salad, and lime wedges for an extra burst of flavor.
- Tips and Variations:
- Plantain Ripeness: For the best results, use ripe plantains that are mostly yellow with some brown spots. These will be sweeter and have a softer texture when roasted.
- Rice Choice: Sushi rice or Jasmine rice work well for the crispy rice, as they have a slightly stickier texture. However, you can use any rice you prefer.
- Spice it Up: Add a pinch of cayenne pepper to the black bean salad for a little heat.
- Add Veggies: Include other roasted vegetables like bell peppers or sweet potatoes for added color and nutrients.
- Make it a Meal Prep: This recipe is excellent for meal prep. Prepare the components ahead of time and assemble the bowls when you’re ready to eat.
Enjoy this flavorful and satisfying Vegan Black Bean and Plantain Bowl! It’s a celebration of textures and tastes that will leave you feeling nourished and delighted. Let me know if you would like me to modify or add anything.
